Steve Maxwell 300 Spartan Workout Basic Level

300 Spartan Workout

Overview Builds strength, stamina, flexibility, coordination and athleticism of a Spartan!

Program layout 300 repetitions divided over 5 pairs. Each pair consists of to opposing exercises of 30 reps each. hree levels of difficulty" Basic, #ntermediate, $dvanced %o each pair, shifting bac& and forth beteen exercises, matching reps, until you have a total of 30 reps for each exercise. 'se strict form but do let yourself assist the exercises  by ma&ing them easier by shifting leverage if necessary. Start ith the basic level, decreasing assistance, until you feel ready for the next level. (ver time you ill be able to do the real advanced Spartan 300 or&out. )hen you can do the exercises easily ithin *0 minutes, yo u are ready to increase your level.

BASIC LEVEL Pair 1

$ssisted +hin'p $ssisted ush'p

assist ith feet on some elevated ob-ect assist ith legs on some elevated soft ob-ect

Pair 

/latfoot full suat Situp

assist by holding on to some ob-ect assist by placing arms differently

Pair 3

Bodyeight ro Simplified divethrough

assist by changing position of legs and body &nees don first

Pair !

Sumo suat isting crunch

you can use hands to hold &nees open box beteen 10 degree legs, elbo toards &nee

Pair "

Sprinter lunge Suat thrust

hands elevated on ob-ect suat then thrust

A##i#te$ C%in&'p

humbs -ust outside shoulders, don2t flare your elbos.

A##i#te$ Pu#%&'p

ary resistance by changing the part of your legs on the ball.

(lat&)oot )ull #*uat

/lat feet shoulder idth apart, straight bac& going don and -ust a slight bend hen in  bottom position, butt going toards the heels.

Sit&'p

ary resistance by putting arms further bac&. 4otice the little rounded pillo under the small of my bac&.

Bo$y&weig%t row

esistance can be varied by extending your legs and moving your body more or less under the handles.

Simpli)ie$ $ive&t%roug%

Sumo #*uat

6ou can use your hands to &eep the &nees spread. 'se the hamstrings to pull yourself don and try not to lean forards too much.

+wi#ting ,run,%

7old some ob-ect beteen your &nees. /ingers interlaced behind your head and pull in against your shoulder. ist your torso up and over, the &nees stay fixed. (ne rep euals one on the left side and one on the right.

Sprinter lunge

8ump beteen positions. (ne rep euals one left and one right.

S*uat t%ru#t

ighten your abs to protect your spine hen thrusting bac&ards. Sing bac& and stand up. epeat starting ith the suat.